Can you lose 10 kg a month?
The final weight loss results completely depend on the person. If you persistently exercise for a month, follow a diet, follow all the rules and recommendations, you can lose up to 10 kg (+/- 3 kg) in a month. Such results are possible for both men and women.
A woman must strive to lose ten pounds in 30 days. And that's why she has to create a daily weight loss plan and follow it strictly.
In this regard, it is a little easier for men, their body is not subject to hormonal changes, so it will not be difficult to get rid of extra pounds within a month, and everything will strengthen muscles and the figure will become athletic.
There are many ways to lose weight quickly: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, muscle-stimulating devices (butterflies, belts) and much more. However, we will focus on the safest and most effective:
- diets;
- exercise;
- wraps;
All of these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without serious damage to health. Let's look at them below.
Diets
The choice of diet depends on the preferences and health of the individual. Even if the body is strong, you should not exhaust it with strict diets and arrange a month-long hunger strike - all of this is only harmful.
Choose a diet
If a person is overweight a little more than 10 kg, a strict, extreme and restricted diet is more suitable for them, since these indicators are not obese, and the kilograms are slowly disappearing. Recommended diets include:
- "Strict diet. "
- Kimskin's diet.
- model diet.
- Cucumber diet.
- Buckwheat diet.
- kefir diet.
When a person is over 15 pounds, the weight loss can go faster. Here it is important to choose a more convenient diet, including a variety of diet products. Recommended diets include:
- Diet minus dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian Diet".
- "Diet 5 tablespoons. "
- "Economical nutrition. "
Menu for weight loss for 10 kg per month
In order to adapt to proper nutrition, you need to consider important points: All food is either cooked or baked.
fatty meat and even more smoked. The same goes for fish. We only use vegetable oil for the salad. You can add herbal spices to your food to enhance the taste.
Monday
- Breakfast: oatmeal, boil in water; fresh berries; Tea.
- Lunch: salad with fresh vegetables; cooked buckwheat.
- afternoon snack: other fruits than bananas; Tea.
- Dinner: boiled chicken, can be replaced with turkey or veal.
Tuesday
- Breakfast: low-fat cottage cheese; Tea; Berry.
- Lunch: grilled or raw vegetables; boiled or steamed salmon; cooked rice.
- Afternoon snack: cottage cheese, paprika, tomato.
- Dinner: omelette with vegetables; Vegetable mix, preferably raw.
Wednesday
- Breakfast: apple; Oatmeal, boiled in water.
- Lunch: any vegetable soup without potatoes.
- afternoon snack: milk; Cottage cheese; Berry.
- Dinner: kefir; Cottage cheese casserole, preferably without sugar.
Thursday
- Breakfast: muesli; fresh berries can be frozen, but not canned; Apple.
- Lunch: mushroom or vegetable soup.
- afternoon snack: cottage cheese; A tomato.
- dinner: steamed vegetables; boiled chicken; Kefir.
Friday
- Breakfast: boiled egg; Cucumber; Avocado; Sweet peppers.
- Lunch: vegetable or mushroom soup.
- afternoon snack: fresh juice, preferably orange; dark chocolate.
- dinner: vegetable mix; Chicken.
Saturday
- Breakfast: oatmeal without butter; Tea.
- lunch: boiled beef, you can bake; Buckwheat; Vegetables.
- afternoon snack: milk; Berry; Cottage cheese.
- dinner: fish; Vegetables; Tomato juice.
Sunday
- Breakfast: berries; Cereal.
- lunch: rice; fish other than fried; Vegetables.
- Afternoon snack: fruit, only fresh; Cottage cheese.
- Dinner: omelette with vegetables; Vegetable mix.
The menu for the loss of 10 kg is indicated approximately and it is recommended to use it in combination with physical exercises.
If you don't like buckwheat porridge, just replace it with millet or corn. I don't want to eat chicken, but I don't want to eat veal or turkey. The same goes for vegetables, which can be added to the diet menu as you wish.
Water mode
Yes, water also helps you lose weight. Make it a rule to drink water before meals, but not after.
And you will find that you have started to lose those extra pounds. However, this only applies to water. Tea, coffee, compotes, juices are liquid, but only water will help fight weight. At least 2 liters must be drunk daily.
Be careful! If you have heart or kidney problems, it is better to refrain from this method, it is contraindicated for you!
slimming exercises
If you have the time, it's easy to sign up for fitness or just go to the gym. Very important: you need to exercise at least three times a week. If you want to lose weight quickly, go to the gym every day. And what to do when there is simply no time? Do not despair! Exercise at home. But do them regularly and give yourself at least 30 minutes a day, ideally an hour.
squats
The Most Powerful Exercise That Can Lose Fat.
- Stand up straight. Legs slightly wider than shoulders.
- Take a deep breath, then exhale and sit down. Just so the knees don't go over the tips of your toes.
- Stop to count 3. Stand up slowly.
Do 10 of these squats 3-5 times a day. Increase their number every day. For the second week, you should do 30-50 squats at a time.
Leg swing
This exercise can be carried out lying down or standing at will.
- Lie on your side and put one hand behind your head, the other can rest on the floor.
- Raise your leg and straighten it as high as possible.
- Hold this for a few seconds and lower your leg.
Repeat this 10 times. The exercise should be done 3-5 times a day, gradually increasing the number of turns. In the second week, you should do 20-30 turns.
plank
With this exercise you not only lose weight, your body also gains athletic harmony.
- You have to lie on the floor with your stomach bowed.
- Raise your upper body and prop yourself up on your arms outstretched as if to do push-ups. Hold
- for 20 seconds, it's hard. The back shouldn't bend. You should straighten up.
You will like the result in a week. Add 5-10 seconds every day.
Press the swing key
Actively removes fat deposits in the abdominal area.
- Lie on the floor, close your hands in the lock and place them behind your head.
- The legs should be bent at the knees and slightly apart for the best effect.
- Lift your head, shoulders and torso towards your knees.
- Hold for a few seconds and drop back down.
Try to do this exercise 20 times. If it doesn't work, start small and increase lifts 3-5 times a day.
The main thing is not to be lazy and do the exercises daily and several times.
Exercise before meals is recommended.
Wraps
The best help when losing weight is the body wrap. There are many recipes for this weight loss method, but we will only try the most effective ones.
Chocolate packaging
For this we need two bars of dark chocolate or a 100 gram pack of cocoa, but only naturally, without additives or flavorings. If it's chocolate, all you have to do is melt it in a steam room. If cocoa, then it should be diluted with warm water.
- Take a shower, dry your body well with a towel. Ideally, the body should be scrubbed with an exfoliant while showering.
- Apply warm chocolate to your problem areas. The layer should be thick.
- Wrap the body with cling film.
- Wrap yourself up with something warm, a scarf or a blanket.
- After an hour, rinse everything off with cold water.
watch out! If you are allergic to cocoa or chocolate, under no circumstances do you wrap it! It is better to choose another less dangerous method.
Honey packaging
Honey, and we only use natural honey, needs to be heated, but not hot. Apply it to a clean, washed body and wrap yourself in a film as in the previous recipe. After 30-40 minutes, wash off with warm water.
Advantages and disadvantages of a monthly weight loss of 10 kg
The following criteria can be assigned to the positive aspects of losing weight:
- When you get rid of the extra 10 kg, the body takes the load off, you feel better and lighter.
- After losing weight, you will look more neat and tidy.
- It is possible to update your wardrobe and wear smaller clothes.
The disadvantages include:
- Stress for the body - after all, minus 10 kg per month shape human health. At this moment, it is important to monitor your condition as much as possible and, in case of deterioration in health, stop losing weight.
- If you do not maintain the results of losing weight, the weight can return quickly. The reason is that this weight loss is very rapid, and after that your body will try with all its might to restore the lost kilograms.
Contraindications
> It is not worth risking those who have health problems like:- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and breastfeeding;
- age under 18 years;
- age after 50 years;
- diabetes;
- low voltage resistance;
- oncology;
- the presence of chronic diseases;
- digestive problems.
Recommendations
Observe the following tips for a successful weight loss of 10 kg per month:
- Don't skip meals even if you don't feel like eating.
- Make sure you drink water.
- Choose physically. Charge at least 15 minutes a day.
- Go to bed early.
- Do not eat before bed.
- Work with your nutritionist on diet planning.
- It is better to discuss the training methods (at home or in the gym) with the trainer.
- Take your time to get some fresh air.
- If you lose weight, you cancel all important trips, meetings and holidays - they can lead to a breakdown.
- To make your workout fun and fast, we recommend playing music.
Keep these tips in mind and you can easily lose 10 kg per month. If you stop eating properly or refuse to exercise, you will definitely not like the results.
In summary: If you want it urgently, you can achieve a lot. The same goes for losing weight. There are no perfect diets. The main thing for you is to choose the right ways to lose weight and set a goal for yourself. But before that, you need to assess the condition and capabilities of your health.